Savory and nutrient-dense, here’s a fun twist on a fall classic… pumpkin chili! Make it in the Instant Pot, on the stovetop, or in your slow cooker and enjoy with cornbread plus your favorite toppings!
What’s better on an autumn day than chili? How about pumpkin chili?
The addition of pumpkin to this fall staple boosts nutrition, tames the tomato flavor, and creates a delicious, hearty bowl of chili.
Table Of Contents
Why I Love This Recipe
Chili is an easy and satisfying meal. It’s perfect for freezer cooking, feeding large crowds, and especially warming on cold days.
It’s almost always better the next day, too, so perfect for meal prep for the week.
Pumpkin season never ends for me. While most people think of using this beautiful, orange winter squash in sweet dishes like pumpkin bread, pumpkin pudding, or pumpkin pie… it’s perfectly suited for savory as well.
So it’s only natural to add pumpkin to chili (and soup, stews, and casseroles). In addition, it boosts the nutritional value of your meals.
Like other brightly-colored orange veggies, pumpkin is high in the powerful antioxidant beta-carotene. It’s also high in lutein and zeaxanthin, both of which support healthy eyes and may help prevent cataracts and macular degeneration.
Pumpkin is also a great source of vitamin C… essential to a strong, healthy immune system.
Adding this fiber-rich winter squash to your chili helps you feel fuller longer.
Fiber is so important for our digestive tract function and even blood sugar regulation. More fiber in your diet can help with weight loss and weight management.
Finally, if you’re not a huge tomato fan, adding pumpkin helps mellow out the tomato flavor.
Pumpkin Chili Ingredients & Substitutions
Since we’re big fans of tomato-based chili, I decided, why not just add pumpkin to a classic chili? My son likes his more tomato-y but still loves this pumpkin version.
I also add nutrient-rich bone broth and a pinch of a classic pumpkin seasoning.
You’ll need…
- Ground meat. Use any kind you like, such as grass-fed beef, or turkey or chicken breast for a leaner dish.
- Pumpkin puree. Pureed sweet potato or butternut squash are perfect subs if you don’t have pumpkin!
- Tomato sauce. Use diced tomatoes instead, if desired.
- Bone broth. Or use vegetable broth.
- Pinto beans. Black beans or white beans also work well.
- Onions.
- Fresh garlic. Powdered works, too!
- Chili powder.
- Sea salt.
- Nutmeg. This is optional.
How To Make Pumpkin Chili (Stove Top, Instant Pot, Crock Pot)
It’s so easy to make pumpkin chili! While the stovetop and slow cooker work perfectly for simmering homemade chili, my favorite way to make it is with my Instant Pot.
Using lean ground meat means no need to drain off grease (usually) so you cook your meat right in the pot before pressure cooking. I also think it just makes a more flavorful chili.
Whichever method you use to cook this, remember to soak your dry beans overnight! I provide easy instructions below, and you can also check out this post for more information.
Instant Pot Method
1. Combine pinto beans and enough water to fill a 1/2 gallon jar. You can also use a quart-sized jar — just be sure your beans have enough room to expand and still be covered by the water.
2. Cover and let sit at room temperature for at least 7 hours or up to 24 hours.
3. When ready to cook chili, drain and rinse beans. Set aside.
4. If using an electric cooker such as the Instant Pot, press the “Saute” function. If using a stove-top cooker, place on burner over medium heat.
5. Add ground meat of choice and onions.
6. Cook until browned. Drain any grease if necessary.
7. Add broth to deglaze the bottom of the pot, using a spatula or spoon to scrape off any stuck bits.
8. Add remaining ingredients, including the soaked pinto beans. Stir to mix well.
9. Cover the pot, checking the seal and components to make sure all is well.
10. If using an electric cooker, set to high pressure for 15 to 30 minutes, depending on how firm or soft you like your beans. If using a stove-top cooker, bring to high pressure and maintain for 15 to 30 minutes. For beans that are already soaked and cooked, set to high pressure for 10 minutes.
11. When the cycle is complete, turn off (if electric cooker) or remove from heat (if stove-top cooker).
12. Let sit for at least 15 minutes to naturally release pressure. Then quick release any remaining pressure, or wait until it fully depressurizes in about 20 to 25 minutes.
13. Serve and enjoy!
Stove Top Method
- Combine pinto beans and enough water to fill a 1/2 gallon jar.
- Cover and let sit at room temperature for at least 7 hours or up to 24 hours.
- When ready to cook chili, drain, and rinse beans. Set aside.
- In a large pot, brown meat and onions. Drain grease if needed.
- Add remaining ingredients, including soaked pinto beans.
- Stir until well mixed, then bring to a light boil.
- Cover and cook on low to medium-low heat for 3 hours, or until beans reach desired softness. For pre-cooked beans, cover and reduce heat, simmering for 30 to 45 minutes.
Slow Cooker Method
- Combine pinto beans and enough water to fill a 1/2 gallon jar.
- Cover and let sit at room temperature for at least 7 hours or up to 24 hours.
- When ready to cook chili, drain, and rinse beans. Set aside.
- Cook ground meat and onions in a pot on the stove. Drain any grease as needed.
- Add to your slow cooker pot.
- Add remaining ingredients, including soaked pinto beans, and stir until well combined.
- Cover and cook on high for 6 hours, or low for 8 to 12 hours. For pre-cooked beans, cook on low for 4 to 6 hours or high for 2 to 3 hours.
Pumpkin Chili FAQs & Tips
Can I make this recipe ahead of time?
Absolutely! Chili is one of those dishes that actually tastes better the next day… or several days later. It’s simple to reheat, too.
You can also prep the chili ingredients before you’re ready to cook them. You just need room in your fridge.
If you’re using a slow cooker or Instant Pot, mix it upright in the crock or liner pot. Then cover and store in the fridge until ready to cook.
You may need to plan additional cooking time since you’re starting with cold ingredients.
How To Store
Store leftovers in a covered container in the fridge. Mason jars are wonderful for portioning out single-serve meals for later in the week.
Can I freeze pumpkin chili?
Certainly! Pack into freezer containers or freezer zipper bags and label them with the date.
If you do freezer cooking or monthly batch cooking, chili is a perfect meal for that.
Learn how to easily and safely cook or reheat frozen meals in your Instant Pot.
What to serve with pumpkin chili?
Depending on where you live, you’ll find that people enjoy their chili in a variety of ways, like with…
- Cornbread or corn muffins
- Peanut butter sandwiches (try sourdough or gluten-free versions)
- Coleslaw
- Rice perfectly cooked in the Instant Pot, or on the stove-top or oven
- Noodles
- Quinoa
- Homemade sourdough bread
- Homemade biscuits
Need low carb options?
- Cooked spaghetti squash
- Riced cauliflower
- Zesty low carb coleslaw
- Best Keto dinner rolls
- Lettuce salad with homemade dressing
- Fresh veggies and dip
And, don’t forget the toppings!
- Sour cream
- Grated cheese
- Chopped bell peppers
- Diced onions
- Chopped cilantro
Is pumpkin chili THM-friendly?
Yes! It’s very versatile, too!
- THM:S — Use ground beef and don’t add more beans than the recipe calls for (or omit if you like). Full fat sour cream and any cheese is perfect on top.
- THM:E — Use ultra-lean ground meat such as chicken or turkey breast, or venison (without added fat). Use bone broth with the fat removed. Add more beans or enjoy with either cooked rice or quinoa or a slice of sprouted or sourdough bread. Keep your added fat grams to 5 grams or less. For toppings, choose low or non-fat strained yogurt and just a garnish amount of cheese.
- THM:FP — Use ultra-lean meat, fat-free bone broth, and go light on the beans. Aim for a more broth-y chili. Keep your total added fat grams to 5 or less and carbs to 10 grams or less. For toppings, choose low or non-fat strained yogurt and just a garnish amount of cheese.
Savory and nutrient-dense, here's a fun twist on a fall classic... pumpkin chili! Make it in the Instant Pot, on the stove top, or in your slow cooker and enjoy with cornbread plus your favorite toppings!
Ingredients
- 2 cups pinto beans
- pure water for soaking beans
- 1/2 to 1 pound ground meat use ultra lean meat such as ground turkey or chicken breast for THM:E and FP
- 1 onion diced
- 1 cup pumpkin puree
- 2 to 3 cups tomato sauce
- 1-1/2 to 2 cups broth use 2 cups for soaked dry beans
- 3 cloves garlic pressed or minced (or 1 to 2 teaspoons garlic powder)
- 1 1/2 tablespoons chili powder or to taste
- 1 teaspoon sea salt or to taste
- 1/2 teaspoon ground nutmeg optional
Instructions
-
Combine pinto beans and enough water to fill a 1/2 gallon jar.
-
Cover and let sit at room temperature for at least 7 hours or up to 24 hours.
-
When ready to cook chili, drain and rinse beans. Set aside.
-
If using an electric cooker such as the Instant Pot, press the "Saute" function. If using a stovetop cooker, place on burner over medium heat.
-
Add ground meat of choice and onions.
-
Cook until browned. Drain any grease if necessary.
-
Add broth to deglaze the bottom of the pot, using a spatula or spoon to scrape off any stuck bits.
-
Add remaining ingredients, including the soaked pinto beans. Stir to mix well.
-
Cover the pot, checking the seal and components to make sure all is well.
-
If using an electric cooker, set to high pressure for 15 to 30 minutes, depending on how firm or soft you like your beans. If using a stove-top cooker, bring to high pressure and maintain for 15 to 30 minutes.
-
When cycle is complete, turn off (if electric cooker) or remove from heat (if stove-top cooker).
-
Let sit for at least 15 minutes to naturally release pressure. Then quick release any remaining pressure, or wait until it fully depressurizes in about 20 to 25 minutes.
-
Serve and enjoy!
Recipe Notes
For already-cooked beans, set the Instant Pot to 10 minutes on manual.
If using beans other than pinto beans, check this time chart and set your pressure cooker accordingly.
Stove Top Method
- Combine pinto beans and enough water to fill a 1/2 gallon jar.
- Cover and let sit at room temperature for at least 7 hours or up to 24 hours.
- When ready to cook chili, drain and rinse beans. Set aside.
- In a large pot, brown meat and onions. Drain grease if needed.
- Add remaining ingredients, including soaked pinto beans.
- Stir until well mixed, then bring to a light boil.
- Cover and cook on low to medium-low heat for 3 hours, or until beans reach desired softness. For pre-cooked beans, cover and reduce heat, simmering for 30 to 45 minutes.
Slow Cooker Method
- Combine pinto beans and enough water to fill a 1/2 gallon jar.
- Cover and let sit at room temperature for at least 7 hours or up to 24 hours.
- When ready to cook chili, drain and rinse beans. Set aside.
- Cook ground meat and onions in a pot on the stove. Drain any grease as needed.
- Add to your slow cooker pot.
- Add remaining ingredients, including soaked pinto beans, and stir until well combined.
- Cover and cook on high for 6 hours, or low for 8 to 12 hours. For pre-cooked beans, cook on low for 4 to 6 hours or high for 2 to 3 hours.
Other Chili Recipes!
While I’m sure you’ll love this healthy homemade pumpkin chili, it’s great to have a variety of recipes to include in your meal rotation.
- Easy Classic 30-Minute Chili Recipe
- Creamy Chicken Chili (Easy 30 Minute Dinner!)
- 30-Minute Instant Pot Green Lentil Chili (GAPS, Paleo)
- Basic Sprouted Bean Chili (use fat-free broth and ultra-lean ground meat for THM:E)
- Braised Chipotle Chili (THM S or E)
- 20 Best Chili Recipes (Instant Pot, Crock-Pot, Stove Top)
Finally, don’t forget to check out this round-up of 32 delicious pumpkin recipes from breakfast to dessert!
Have you ever tried pumpkin chili? What did you eat with your chili when you were growing up?
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